Squat pattern and steady conditioning.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Jump forward for maximum distance from a two-foot takeoff, landing balanced.
Jump laterally from one foot to the other, sticking the landing before the next rep.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
From a high plank position, drive your knees alternately toward your chest at pace, keeping your hips level.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.